Train for an Adventure Race

So you want to do an adventure race? Before you get dirty, get prepared.

So you want to do an adventure challenge race? Solid idea—they’re tough, interesting and usually raise money for a good cause (like the Wounded Warrior Project). Still, the better prepared you are on race day, the more fun you’ll have. Adventure race training should emphasize your cardiovascular development with running but it should also include resistance training. You'll need a strong, mobile, and resilient body to sprint, climb, carry, and crawl your way through the course. So, choose your race, wherever you are and prepare yourself.

The Foundation

Overall Training

Here is what your resistance workouts should look like—done twice per week on non-consecutive days.A1) Deep BB Squats 3 x 10-12 : 60 sec rest A2) Seated Calf Raise 3 x 10-12 : 60 sec rest B1) Pull Ups 3 x 10-12 : 60 sec rest B2) 45º DB Press 3 x 10-12 : 60 sec rest C1) Sandbag Fireman's Carry 80 yards : 45 sec rest C2) Hanging Knee raises 3 x 15 : 45 sec rest C3) Squat Jumps 3 x15 : 45 sec rest D1) Max Towel Hang as long as possible Your running training should be a periodized program that works towards the appropriate mileage and incline that you'll face. Done 3-5 days per week, depending on the program, the race, and your previous fitness history. Try to plan your routes to include hills, stairs and monkey bars (Most of these races are up the side of a mountain. The more hill work you include in your training, the better off you’ll be.) At random intervals throughout your run do 100 yards of duck walks, 100 yards of high knee sprints, 100 yards of bear crawls, and picnic table plyometrics. Finish each run by carrying something heavy. Run in the rain. And most importantly, have fun. Adventure racing is about breaking up mundane distance running with crazy/challenging obstacles. If you see a tree and want to climb it, go climb it. If you run by a river and it’s calling to you, go for a swim. If you meet a bear in the woods, challenge it to a fight. Wait. Don’t do that. That’s a horrible idea. On the other hand, be ready for the obstacles you'll see on most adventure races. Here are some of the crazy shenanigans you'll encounter on race day and the best way to train for them. The Adventure Race Training Guide >>